Milk is a nutritious beverage that has been a staple food for humans for thousands of years. However, there is an ongoing debate about how much milk we should be drinking each day. Some health experts recommend 3 glasses per day, while others argue that 4 or more glasses daily is perfectly fine. In this article, we’ll explore the potential benefits and drawbacks of drinking 4 glasses of milk per day.
Potential Benefits of Drinking 4 Glasses of Milk Daily
Here are some of the touted benefits associated with drinking 4 glasses (32 ounces) of milk per day:
- High calcium intake – Milk is an excellent source of calcium, providing around 300mg per 8 ounce serving. Calcium is essential for building and maintaining strong bones and teeth.
- Vitamin D – Milk is fortified with vitamin D, which aids calcium absorption. Vitamin D also supports immune function and mental health.
- High quality protein – Milk contains all 9 essential amino acids required for building and repairing tissues in the body.
- Other vitamins and minerals – Milk provides useful amounts of potassium, phosphorous, magnesium, zinc, iodine, vitamin A, vitamin B12 and more.
- Convenience – Milk is readily accessible and easy to consume, making it a convenient way to obtain key nutrients.
- Muscle growth and recovery – Some athletes drink milk post-workout due to its blend of carbs and protein to promote muscle growth and recovery.
- Weight management – The protein and nutrients in milk may support feeling full for longer between meals, which can aid weight management.
Based on the nutritional content of milk, there is certainly a rationale behind the health benefits of drinking 4 glasses per day. Many of these benefits are driven by milk’s high calcium content, which supports bone health, and high quality complete protein, which aids tissue repair and growth.
Potential Drawbacks of Drinking 4 Glasses of Milk Daily
However, there are some potential drawbacks associated with consuming 4 glasses of milk daily:
- High calorie intake – Each 8 ounce glass of whole milk contains around 150 calories. Four glasses would add up to 600 calories, one quarter of the daily recommendation for adults.
- Fat content – Whole milk gets around 50% of its calories from fat. Four glasses provides 32g total fat and 20g saturated fat, which is a very large amount for one food item.
- Blood sugar spikes – Because milk contains lactose, a sugar, it can cause rapid rises in blood sugar when consumed in excess, which may be concerning for diabetics.
- Gastrointestinal issues – Some people experience bloating, gas or discomfort when drinking large amounts of milk due to lactose intolerance or a milk allergy.
- Hormones and antibiotics – Unless organic, milk may contain traces of hormones and antibiotics used in dairy cows, the health impacts of which are widely debated.
- Environmental impact – Dairy farming places strain on environmental resources like water and land. The high milk consumption in Western nations is regarded as unsustainable.
- Acne – Some research links excess milk consumption to increased acne risk, although findings remain inconclusive.
The high calorie, saturated fat and sugar content of milk means drinking very large amounts may undermine health goals or dietary needs for some people. Milk intake should be considered in light of the overall diet.
How Much Calcium Do We Need?
One of the main proposed benefits of drinking 4 glasses of milk per day is obtaining enough calcium. But how much calcium does our body actually require?
The recommended dietary allowance (RDA) for calcium is:
- 1,000 mg per day for adults aged 19-50 years old
- 1,200 mg per day for adults aged 51 years and older
The RDA is the amount that meets the needs of approximately 97% of the population. Many health authorities, including the US National Institutes of Health, endorse these figures.
Some researchers argue these RDAs are too low and we should aim for 1,200-1,500mg of calcium daily. But even at the higher intake of 1,500mg per day, 4 glasses of milk may exceed this threshold:
- 8 oz whole milk: 300mg calcium
- 4 glasses whole milk = 1,200mg calcium
With 4 glasses providing 1,200-1,600mg calcium, we can meet or exceed the RDA or higher recommendations, without needing supplementary sources. Of course, calcium can be obtained from non-dairy sources as well.
Does Milk Consumption Correlate with Stronger Bones?
Given that high calcium intake is promoted as milk’s main asset, an obvious question is whether higher milk consumption correlates with reduced fracture rates.
Some research has investigated this:
- A 2005 review found no significant association between milk intake and hip fracture risk in women.
- A 2018 study of 100,000 adults found each additional glass of milk per day did not lower fracture risk.
- However, a 2019 meta-analysis reported that milk consumption may correlate with a slightly lowered hip fracture risk.
The evidence does not clearly establish that higher milk intake alone leads to meaningful reductions in fracture or osteoporosis rates.
That said, ensuring adequate calcium and vitamin D levels, ideally from a combination of milk plus other sources like yogurt, leafy greens and fortified foods, remains advisable for bone health.
Does Milk Benefit Muscle Growth and Recovery?
Another alleged benefit of milk is that it supports muscle growth and recovery after exercise due to its high quality protein and blend of carbs and protein.
However, the evidence for this is also mixed:
- Some studies show lean mass gains from milk post-workout, while others show no difference versus carb-only drinks.
- Whey and casein protein supplements may be more effective than milk protein for muscle growth when matched for total protein content.
- Chocolate milk may support workout recovery due to additional carbs for energy replenishment.
For the average person looking to maintain their muscle mass, milk can contribute useful amounts of protein. But hardcore bodybuilders may be better off with targeted whey or casein protein supplementation.
Is Milk Consumption Linked to Increased Acne?
Concerns have previously been raised about a potential association between milk consumption and acne rates, particularly in teens. But what does the balance of evidence currently suggest?
- Some studies found a positive correlation, while others found no relationship between milk and acne.
- There are hypotheses that hormones or bioactive molecules in milk may influence sebum production.
- However, a large systematic review concluded the relationship remains unclear with more research needed.
Overall, there is insufficient evidence that drinking milk definitively causes increased acne. For those with acne concerns, limiting or avoiding milk may potentially help, but there is no guarantee.
Is 4 Glasses of Milk a Day Healthy?
Whether or not 4 glasses of milk per day can be part of a healthy diet depends on the individual and their overall eating pattern.
Potential advantages at this intake:
- High calcium supports bone health
- Quality protein aids tissue repair and growth
- Vitamins and minerals provide micronutrients
Potential disadvantages:
- High in calories and saturated fat
- May affect blood sugar control
- Some people are sensitive to lactose
- Possibility of trace hormones/antibiotics
Drinking 2-3 glasses of milk daily allows obtaining calcium and other nutrients from milk while keeping calories, carbs and fat at more modest levels.
Those aiming for 4 glasses per day should consider opting for low-fat or non-fat versions to reduce saturated fat intake. And milk consumption should fit within healthy eating patterns – being mindful of calories, added sugar, variety of protein sources, fruits and vegetables, and so on.
Are There Alternatives to Milk?
For those who want to limit milk or cannot tolerate it, there are many milk alternatives including:
- Soy milk – Made from soybeans, provides protein and some key nutrients found in dairy milk.
- Almond milk – Made from ground almonds, significantly lower in calories than dairy milk.
- Oat milk – Made from oats, supplies nutrients like fiber, vitamin E and iron.
- Coconut milk – Made from coconuts, provides healthy fats like MCTs.
- Rice milk – Made from rice, the least allergenic option.
- Pea milk – Made from yellow split peas, high in protein.
There are also non-dairy options made from other nuts, seeds, legumes and grains. Many are fortified with calcium and vitamin D.
However, nutritional content can vary widely between milk alternatives. Soy, pea and oat milk tend to be the highest in protein, while almond, rice and coconut milk are lower.
Those avoiding dairy for specific needs like lactose intolerance may want to choose milk alternatives that best match their dietary priorities.
Is Milk Good for Weight Loss?
Another claimed benefit of milk is that it may support weight loss and fat burning.
The reasoning includes:
- High protein is satiating and preserves muscle during weight loss.
- Calcium may help burn abdominal fat.
- Conjugated linoleic acid (CLA) in milk may boost fat loss.
However, the evidence is debated:
- Some studies show greater weight/fat loss with milk consumption, others show no difference.
- Increasing calcium intakes may not directly lead to fat loss based on recent reviews.
- CLA supplements, rather than milk specifically, may be where fat loss benefits are observed.
For weight management, focusing on the overall diet pattern seems more impactful than milk intake alone. But including milk as part of a healthy, calorie controlled diet can contribute useful protein and nutrients.
Is Raw Milk Better Than Pasteurized?
Raw milk comes straight from the cow and is not heated to destroy bacteria. Pasteurized milk is heated to at least 145°F to kill pathogens.
Proponents claim raw milk has more beneficial bacteria, enzymes, nutrients and antibodies than pasteurized.
However, public health agencies strongly advise against raw milk due to the risk of food poisoning. Pasteurization effectively kills dangerous bacteria like E. coli, Listeria and Salmonella.
Any small increase in nutrients from raw milk is unlikely to outweigh the significant food safety risks, especially for children and the elderly.
The consensus among health authorities is that the benefits of pasteurization dramatically outweigh any downsides. The vast majority of milk sold commercially has been pasteurized or otherwise heat treated.
Conclusion
Drinking 4 glasses of milk daily can provide benefits, especially in terms of obtaining calcium and high-quality protein.
However, there are also potential drawbacks to consider if consuming this amount of milk, including high intake of calories, fat, carbs and perhaps hormones or antibiotics depending on the source.
While milk has value as part of a healthy diet, there is insufficient evidence that higher intakes directly prevent fractures or confer other benefits.
Aim for 2-3 glasses of milk daily as part of a balanced nutrition plan. Those wanting 4 glasses or more may want to opt for lower fat versions and be mindful of dietary patterns. If limiting dairy, milk alternatives like soy or almond milk provide an option to obtain nutrients like calcium.
